Starting anything, for example, a business, joining a new school, diet, or exercise routine, requires proper research, so that you know exactly what you are getting yourself into. The same applies to meditation, and in this case, mindfulness, in which you need to understand the basics to engage in it appropriately and reap maximum benefits. Here is the scoop on what you need to know about mindfulness for beginners (1).
Meditation is not for a specific religion, culture, type, or class of people. It can be performed by anyone, as long as they understand the purpose and how to meditate correctly. Therefore, it is important to obtain adequate knowledge of mindfulness meditation for beginners to kick-start this healthy practice on the right footing and gain from the practice.
According to Healthline, there are 9 popular types of meditation practice, and mindfulness is one of them. The others are spiritual, focused, mantra, movement, progressive, transcendental, loving-kindness, and visualization meditations. In mindfulness meditation, concentration and awareness are combined. Focus is on your thoughts, feelings, or sensations without judging or becoming involved with them- simply observe and take note of the patterns (1).
The founder of American Mindfulness Movement, Dr. John Kabat-Zinn, who, according to Psychology Today, introduced the term “mindfulness” to the public in his now-classic book, Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness, that was published in 1990. John Kabat-Zinn defines mindfulness as the awareness that arises through paying attention, on purpose, in the present moment, non-judgmentally (1).
Similar to when you are concentrating on a movie and reacting to different scenes, for example crying when the part is really sad and laughing your heart out when it is funny before coming back to your senses that it is just a movie, mindfulness is about being in such awareness of thoughts and sensations. It is not a thought or sensation in itself, but awareness of these thoughts and sensations such as breathing, sounds, or any of the five senses (touch, smell, sight, hearing, and taste). Whether negative or positive, you observe without judging and do nothing to change the present moment. The same way you realize it is just a movie, watch your breath, a flower, a headache, or anything else and just purposefully pay attention non-judgmentally.
The most crucial component of mindfulness is awareness or attention. This awareness must be intentional; therefore, you consciously bring it to rest on something- i.e. you do not leave it up to chance. Non-judgemental means that there is no standard to judge your mindfulness or perfect way to do it. Considering that your mind will keep wandering during the practice, do not be too hard on yourself- every time it wanders, bring it gently to the present moment.
According to William Shakespeare in Hamlet Act 2, scene 2, there is nothing that is either good or bad; our thinking makes it so. This means that simply that just because the mind is thinking certain thoughts, it does not mean that they are valid or you have to get entangled in them. Just watch without judging. Here is how to practice mindfulness for beginners (1).
Read More: Mindfulness Tips: Practical Ways To Improve Your Awareness And Bring Balance To Daily Life
Mindfulness will most likely be uncomfortable at first because you are retraining the mind to work differently. Here are steps on how to prepare for a mindful session.
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Mindfulness is simple but not easy. Here are examples of simple mindfulness exercises for beginners, as suggested by Psychology Today:
Based on the initial definition of mindfulness, you can direct the object and range of your attention,i.e., choose what to think about and to what extent.
If you hate to sit still, try this exercise which is mostly about awareness and not concentration.
You can practice mindfulness using any of your five senses. Listening is associated with the sense of hearing.
An example given by Mindful Organization is as follows:
Knowing how to be mindful has numerous benefits. The outcomes of a mindful practice include:
If you’ve dipped your toes in meditation before but couldn’t sit through a session because of all the thoughts buzzing in your head, impulses snatching away control or all the overwhelming feelings that start bubbling up the minute you sink into the silence, it’s only because you didn’t have the right guidance. Start using BetterMe: Meditation & Sleep app and watch your life transform!
It may be difficult for beginners to sit with eyes closed and just observe their breath because this may result in louder thoughts. You can begin by learning how to be mindful as you go about your daily activities, starting with the small 3-5 routines such as brushing teeth. A great example given by Lifehack is washing dishes mindfully. Steps involved are:
Read More: Mindful Eating Exercise: Getting On Track To Food Awareness
According to Lifehack, this technique is beneficial in the following ways (3)
While some activities such as decision making require our minds to think critically, others, for example, falling asleep, requires us to think less. Mindfulness is a mental muscle which allows you to downshift from thinking to simply being aware, focusing on the present. Note that being in a state of mindfulness does not mean that your mind is vacant or not thinking. It simply means that your attention is fully shifted to the present. You are not limited to a specific feeling, for example, peacefulness, happiness, or sadness- you simply watch the thoughts without getting tangled, i.e. it is like watching from a distance (2).
Since mindfulness is not something that you learn instantly, mindfulness for beginners requires patience, commitment, and practice. The benefits will come later on, so you should experiment for about a month to know if it is effective or not (3). What you do, for how long, and how you should not worry you, simply do something mindful each day, or regularly like 5 times a week. You may further consult a teacher or facilitator who has specialized in this specific type of meditation so that they can equip you with the necessary knowledge to carry out the practice accurately.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!